Memory lapses impact the best of us. We are human after all. And while they may be embarrassing at times, troubling at others (wait, am I losing it?) and just downright frustrating, the situation isn't always helpless. There are actually things you can do to improve both your short- and long-term memory - and get this - many of them are super simple. From changing your diet and upping your exercise regimen to playing memory games, here are 38 simple tricks to sharpen your memory.
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Increase aerobic exercise
Exercise is good for your body - as well as your mind. “Research studies show that physical exercise, particularly aerobic exercise, is best for maintaining or improving memory,” neurologist and memory disorders expert Dr Benzi Kluger tells Prevention. “Exercise provides significant physical and mental benefits, especially as you age.”
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Eat your greens
Apparently, mum and dad were onto something! Not only do greens provide essential nutrients such as protein, iron and fibre, but they also are good for your brain. Recent research published in the journal Neurology claims that eating one to two servings of leafy greens a day improves your memory and overall cognitive ability.
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Lower your stress level
If you are having trouble remembering things, there’s a chance it can be stress-related. A recent report suggests that experiencing persistent and severe memory problems could be linked to stress, anxiety and depression.
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Drink your water
Eight glasses of water a day keeps the doctor away, and your memory performing at its best! According to a 2010 review, water - or a lack there of (AKA dehydration) - can most definitely influence cognition. This is especially the case when it comes to concentration, alertness and short-term memory. So drink up!
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Consume turmeric with black pepper daily
According to Neurotherapist Dr Mike Dow, eating this combination in curry is what scientists believe explains rural India's remarkably low rates of Alzheimer's disease. “This combination has been shown to block the accumulation of plaques that lead to memory loss,” he explains. According to Dr Dow, the black pepper helps the curcumin in turmeric to make its way to your brain. He adds that there are many ways to add turmeric in your diet – like sprinkling it on eggs or cauliflower-rice-based fried rice.
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Practice Kirtan Kriya meditation for 12 minutes daily
“This simple meditation has been shown to keep your memory working at its best,” explains Dr Dow. Here’s how to do it: Sit. Close your eyes. To the tune of "Mary Had a Little Lamb", touch your thumbs to your index fingers as you say SA. Then, your thumbs to your middle fingers as you say TA. Then, your thumbs to your ring fingers as you say NA. Then, your thumbs to your pinkies as you say MA. Repeat for 2 minutes. Then, do the same thing but whispering for 2 minutes. Then, do the same thing but say the syllables silently for 4 minutes. Then, go back to whispering for 2. Finally, go back to saying the syllables for 2.
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Eat more fish
Dr Dow points out that the omega-3s in fish are incredible for memory. “Unlike plant-based sources of omega-3s, fish contain DHA,” he explains. “This is what I have called your ‘think better’ omega-3, as it's associated with memory. If you are vegan, he suggests looking for an algae-based DHA.
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Play memory games with cards
Dr Dow recommends the n-back card game, a Concentration-like memory game. Here’s how to do it: Lay a pair of face cards face down. Now, flip two over as your look for matches. As you get better, try to play with the face cards and numbers seven and over. Then, all cards from two to Ace. You can work your way to up play with the whole deck as you look for all four Aces, Kings, etc.
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Make organic berries your go-to dessert
“Eating berries is associated with better memory,” Dr Dow explains. “It's believed that the antioxidants in berries cross the blood brain barrier. This keeps toxins out, but can also keep certain antioxidants from reaching the brain.” However, he does point out that berries are one of the most pesticide-laden fruits, which makes it important to buy organic. “Frozen will do the trick,” he adds, “just make sure there's no added sugar.”
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Cut down your television time
Dr Dow points out research shows that everything from travelling to board games to gardening is associated with a great memory. However, watching television is just about the only one that is associated with a poorer one.
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Cook with olive oil
Because of its high monounsaturated fat and antioxidants, olive oil is the gold medal champion of oils, maintains Dr Dow. He suggests using extra virgin for salads and cold preparation and light or plain olive oil for cooking, since it's more stable at high temps.
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Lower your cholesterol
Research has found that high-cholesterol and high-fat diets can contribute to Alzheimer’s disease at an earlier age. However, neurologist Dr Gunnar Gouras points out that studies have also found that the cholestrol-lowering prescription medication statin, might lower the risk of developing AD. While more research needs to be conducted to confirm a link, he points out that a diet lower in saturated fat and sugars has so many other benefits, it’s worth a shot!
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Be more MIND-ful about your diet
According to a 2015 Harvard study, the MIND diet - a combination of the DASH and Mediterranean diet - could cut your risk of Alzheimer’s by up to 53%. Why? Both diets are rich in brain-boosting foods and discourage items such as red meat, butter, stick margarine, cheese, pastries, sweets, and fried and fast foods.
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Also, amp up your vitamin E consumption
A 2014 review of studies suggest that high levels of vitamin E were associated with improved cognitive performance and reduced the risk of Alzheimer’s disease-related functional decline. Researchers also determined that even at a high does of 2000 IU/day for an average of two years, is totally safe and free of side effects.
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Play brain games
A recent 10-year study in the journal Alzheimer’s & Dementia suggests playing a “speed processing” training game, Double Decision, offered by a company called PositScience, for just one hour, three days a week, can actually protect the brain against dementia.
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Strike a (yoga) pose
Yoga is hailed for its mind-body connection. A study published in the Journals of Gerontology found that doing gentle yoga a few times a week can actually improve cognition. “While practicing yoga, you’re not just moving your body, you’re focused on your breath and mindfully aware of your postures,” study author Dr Neha Gothe said about the mind-body element of the exercise.
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Add a little sprint to your step
According to a 2007 study, exercisers who added speed to their workout via two 3-minute sprints, memorised new words 20% faster than those who didn’t. This could have to do with the fact that cardiovascular exercises increase blood flow, triggering growth in the part of the hippocampus responsible for memory and verbal learning.
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Improve your balance
According to research, toning your muscles can boost your brain power. A Canadian study found that older adults who lifted weights in combination with walking and balance exercises improved their decision-making abilities by nearly 13% in six months.
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Take a walk
Italian researchers found that people over the age of 65 who walked to the tune of 1,744kJ (417cal) burned per week - about 9 kilometres at a moderate pace - were 27% less likely to develop dementia than those who were more sedentary.
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Even better, take a nature walk
Researchers from the University of Michigan found that memory and attention improved by 20 percent when people opted to walk in a park versus an urban environment. According to study coauthor psychology researcher Marc Berman, this is due to the fact that nature has a calming effect, while busy surroundings overstimulate the brain.
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Strengthen your social life
Lots of research suggests that expanding your social network and having meaningful relationships is good for your mind. One study published in the American Journal of Public Health reported that women with large social networks slashed their risk of dementia by as much as 26%. An alterate 2017 study published in PLOS ONE also found that maintaining friendships might be the key to slower decline in memory and cognitive function.
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Get plenty of sleep
Sleep deprivation can impact your memory. In fact, one study found that being tired can even make you remember things that didn’t happen. In order to maximise your memory, aim for 8 hours of shut-eye per night.
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Add some "pink noise" to your sleep
Replace your white noise with a little pink! The relaxing sound with rhythmic variation (such as rain falling on a sidewalk or wind rustling the leaves on a tree) can boost memory during slumber, according to a Northwestern University study. Most apps offer pink noise in addition to white, so make sure to change your background noise ASAP to reap maximum brain benefits.
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Practice your alliteration
Studies have found that creating an alliteration - a phrase that contains repeating consonant sounds can help boost your memory. In one study, subjects read poetry and prose both quietly and aloud. Later, they recalled passages containing alliterative phrases much better than others. Lead researcher of the study Dr Brooke Lea offers this tip: keep the phrases simple. For example, “exercise at eight,” or “dial the doctor.”
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Find a home for all of your stuff
If you want to avoid misplacing certain items – such as your keys, wallet, cellphone – take the time to find them a permanent home, psychiatrist Dr Gary Small previously suggested to Prevention. “You'll avoid the stress of hunting for them and lessen the load your memory has to carry,” he explains.
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Try the "focus and frame" approach
Are you having trouble remembering people’s names? Small’s “focus and frame” is a two-step approach that can help with that. The first part is about fighting through the distraction that often causes us to miss the name in the first place, while the second involves creating a memorable mental picture of the name. "This technique gets the hippocampus collaborating with the frontal lobe to move the information into long-term memory storage," he says.
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Eat less sugar
Can’t remember where you put your keys? Blame that cookie. According to a recent study published in the journal Neurology, elevated blood sugar levels are damaging to both your long and short-term memory.
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Associate like crazy
Another one of Small’s tips? When you are having trouble remembering something, just try and think about all the other things you can associate it with. "Our memories live in neighbourhoods," he says, "so a neighboring memory could trigger the word you're looking for." If you can’t remember the name of a movie, for example, think about the actors in it or where you first saw it.
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Exercise your recall muscle
Small suggests an exercise that jogs the memory. Pay close attention to one item of clothing someone is wearing: the colours, patterns, texture, etc. and jot down four details. Later in the night, try to recall all of them and check your notes to see how well you did.
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Listen to music
A study from the University of Helsinki published in the journal Scientific Reports, found that listening to classical music boosts the brain at any age. "By affecting dopamine pathways, music silenced the genes that are risk factors for dementia," explained lead researcher Dr Irma Järvelä.
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Keep your life interesting
Break your familiar routine and expose yourself to novel situations in order to help you maintain a higher level of brain functioning, advises Dr Keith Lyle PhD. “If you’re not exercising your brain, it’s like when you’re not using a muscle very much-your body doesn’t put resources into that organ. It says, ‘I don’t need to. I can get by with a relatively low level of resources here,’” he explains. This can involve reading different books, listening to a new kind of music, or simply taking a different route home.
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Break information into small chunks
Instead of trying to remember large chunks of information - such as an entire phone number - break it down into more digestible pieces (area code, first three digits and last four) advises Dr Cynthia Green.
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Make yourself remember
According to Dr Lyle, the key to remembering certain facts can be as simple as regularly retrieving the information. Basically, force yourself to dredge up the information every once and awhile. “If you do it enough, you’ll retain the information for a long time to come,” he explains.
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Make mental connections
Forming connections between things can help you remember new information. “I was at a conference and I met a woman named Regina,” said Dr Green. “As soon as she said her name, I connected it to a friend of mine who’s also named Regina, which made the name easier to remember.”
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Use the storytelling technique
Dr Green also advises weaving names or other information into little mental stories. For instance, if you are trying to remember the name Frank Hill, you might think “Frankly, he’s getting over the hill.”
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Jot down notes
It’s easier to remember things when you write them down! Dr Lyle stresses the importance of using appointment books, calendars and note pads to enhance your memory.
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Keep depression at bay
Research has found that depression does impact memory. One 2013 study found that memory can be diminished as a result of depression, while an alternative 2015 study concluded that depression might even cause short-term memory loss.
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